| PAHS Sprinters | PAHS Jumpers | PAHS Distance | PAHS Throwers |
| Monday 4x100 relay exchanges 1st Zone Only 50m, 75m, 100m, 125m, 150m, 175m, 150m, 125m, 100m, 75m, 50m. Block Starts 20 @ 20m. (at start of 150m mark) 800 cool down. Guts, 20 Pull ups and Gone. |
4x1 relay exchanges 3rd Zone Only Block Starts: 10 @ 20m at the 400m start lines Block Starts: 10 @ 20m at the 400 Relay start lines 6 x 40 yard dashes 1200m warm down Guts, 10 pull ups and Gone. |
Wednesday: mileage: (between 4 - 6) 1. 3:00 - 3:20 1/2 mile warm-up/daily dozen/ stretch 2. 3:20 - 3:30 time trial warm up 3. 3:30 - 3:45 1200 time trial (boys underclass, boys upperclass, all girls) 4. 3:45 - 4:15 easy cool down 3-4 miles 5. 4:15 - 4:35 lift 6. 4:35 meet on mezz: (Bike/row 10 minute cool down). Guts |
Wed |
| Tuesday: Event Work 1st. Long = 4 runs, 3 pops, 3 jumps, 3 jumps off spring board. 4x1 relay exchanges 2nd Zone Only Triple = form work only. 10 (Set arms into position off the board) Team Work out at 4:30 10 X 110 on the sixty second 1000m warm down Guts, 15 pull ups and Gone |
Thursday: 5 full 4x100 Relays Team #1 Team #2 Team #3 Team #4 Event work until 4:30 10 X 110 on the sixty second 1000m warm down Guts, 5 pull ups and Gone. |
Thursday: mileage: (between 4 - 7) 1. 3:00 - 3:20 1/2 mile warm-up/daily dozen/ stretch 2. 3:20 - 3:30 mini hurdles 3. 3:30 - 4:15 35 -40 minutes easy recovery run. (3-4 miles, 5-6 miles) 4. 4:20 - 4:30 10 X 100 on the 60's 5. 4:35 meet on mezz: guts/pushups/pull-ups |
Wed |
| ------- | 4x400m relay exchange X 10 exchanges Event work until 4:30 900m warm down Uniform hand out at 4:45 Guts and Gone. |
Friday: mileage: (between 3 - 4) 1. 3:00 - 3:20 1/2 mile warm-up/daily dozen/ stretch 2. 3:25 - 4:15 3-4 or 4-6 X 800 (with 200 meter sprint add-on) add 6 seconds to current mile goal time. slow jog or walk 400 for recovery. 3. 4:20 - 4:40 lift 4. 4:40 meet on mezz:(Bike/row 10 minute cool down). Guts |
Wed |
| Event | Mon | Saturday: 9:30 am at track mileage between 5 - 7) 1. 9:30 - 9:50 1/2 mile warm-up/daily dozen/stretch 2. 9:50 - 10:40 easy 4 - 6 miles 3. 10:40 - 11:00 guts. |
Wed |
| PAHS Sprinters | PAHS Jumpers | PAHS Distance | PAHS Throwers |
| PAHS Sprinters | PAHS Jumpers | PAHS Distance | PAHS Throwers |
Parent meeting Friday 3/12 at 6:01 - 6:27 PE Classrooom off the East Gym
Pictures: next Thursday 3/18. 3:00 Boys Girls to Follow. Pick up packets from J. Bain.
Triad Ends the 19th of this month
Jamboree Saturday at 11:00 / 2 events total
Pay to Play is due. Each athlete was notified. Monday 3/8/10